How To Deal With Study Burnout

How to Deal with Study Burnout

As students in this day and age, it’s quite common for us to juggle rigorous academic responsibilities and overwhelming extracurricular activities. As a result, we might feel burnt out. But what exactly is burnout?

Burnout is when you feel physically and mentally exhausted as a result of constantly lacking the energy required to fulfill the demands of your studying.

Burnout can be broken down into three parts:

Exhaustion is what causes you to feel tired all the time and unable to concentrate. You could also get sick or have trouble sleeping.

Cynicism or depersonalization is when you feel disconnected from those around you, e.g. your friends and family.

Inefficacy is a decrease in productivity, efficiency, or quality of your work.

How do you know if you have burnout?

Symptoms may vary, but they include:

Being unable to absorb new information

Intellectual exhaustion

Decreasing academic performance and productivity

Feeling like you need to prove yourself

Making yourself work even more, even though you’re exhausted or being unwilling to study further

Neglecting your needs

Long term fatigue

Showing disinterest in things you normally enjoy, e.g. hobbies or friends

Denying that something’s wrong with you (may manifest in the form of aggression)

Avoiding social interaction

Feeling empty and depressed

What can I do to fix it?

Here are some short term solutions for dealing with burnout.

1. Take a power nap Power naps are life changing. They help you recharge your energy and get you ready to start working again. They also improve learning, memory, creativity, alertness, and mood. I would recommend napping for 30 minutes at most, because anything more will lead to a longer sleep session.

Optional: drink coffee before your nap - something that takes a short while to consume like a shot of espresso - so that you’ll feel alert and revitalized afterwards!

2. Take a shower A cold one will wake you up, but a warm one will calm you down. I suggest starting with warm water, then ending with cold water.

3. Exercise Whether it’s playing soccer or doing yoga, the important thing is to get moving! Exercise releases endorphins or happy hormones that help you combat stress.

4. Run a quick errand This will help take your mind off things while also getting something done! You’ll also end up walking, which is technically a form of exercise.

5. Call or visit a friend Sometimes what we’re lacking is social interaction, and hanging out with a friend definitely helps. Whether it’s providing you with a distraction or giving emotional support, your friends are always there to help you. Plus, science has shown that being with friends reduces your cortisol (stress hormone) levels.

6. Eat a snack Preferably a healthy one. Eat something with proteins, vitamins, and fibers to boost your mood. Here’s a list of mood boosting foods.

7. Surf the web This requires A TON of discipline, but it’s definitely a game changer. Surfing the web is one of the most relaxing things you could do. I personally look for a good laugh during my study breaks, so I’d watch a comedy or scroll through memes to get those happy hormones up and running.

8. Do an activity you find interesting, e.g. a hobby We all need happiness in our lives, and our hobbies are perhaps the best way to find that joy. You could sit down with a page turning adventure, or go outside and shoot hoops, or listen to a podcast, or even bullet journal, as long as you’re having a good time.

9. Listen to music Music is one of the ways we gain energy, so I always make time for it during the day. However, you should choose the right music, because not all the music you love is going to make you feel energized. For me, it’s pop punk with hard hitting beats, thundering guitars, and really upbeat, enthusiastic vocals. Some of you might be energized by mellow music with dreamy vocals that make you feel like you’re floating in the clouds. If you choose the wrong music, you might just end up feeling sluggish and drained.

10. Get some fresh air Your brain needs 20% of the oxygen in your body. Fresh air brings more oxygen to your brain so that you can think more clearly, feel less tired, and concentrate more easily.

How do I make sure I don’t get it in the future?

Avoiding study burnout in the long term has a lot to do with our study habits - as well as our daily habits. We need to make sure that our bodies and minds receive the things they need, and that we aren’t overworking them.

1. Study a little at a time Break up your notes into smaller, more easily digestible pieces and learn a little at a time. This way, you’re not overwhelming your brain, and you have time to let that new knowledge settle in.

2. Time management Having a good study schedule is crucial in preventing burnout. You don’t want to force yourself to work at your slow hours. Aside from that, you definitely shouldn’t leave things until the last minute, and sticking to a schdule will help you pace yourself. Here’s a post I wrote on How to Make an Efficient Revision Schedule and How to Beat Procrastination.

3. Get enough rest I cannot stress enough that sleep is so important for you. It improves your cognitive functioning and also enhances your mood, making it less likely that you’ll get burnt out. Make sure to take power naps, too, if you feel like you need them.

You also really shouldn’t pull all-nighters. Sleep is also involved in cementing memories in your brain, so if you study a little before you sleep, you’re bound to remember more than if you studied a chapter during an all nighter.

Having trouble sleeping? Here’s a post I made about my night routine and how to get better sleep.

4. Cycle your study environments Your body and mind are bound to get tired from being in the same location for prolonged periods of time. The best way to fix that is to study in different places: at your desk, your backyard, the dining table, a cafe, a friend’s house, the library, etc.You should find a frequency that works for you. I like to switch it up every 2-3 days; some people change locations every week.

5. Eat well As I’ve mentioned before, healthy foods with protein, vitamins, and fiber greatly improve your mood and your physical health. Proper nutrition will give your brain the power it needs to push through. Also make sure not to skip meals; honestly you’ll just end up feeling terrible afterwards.

6. Take frequent breaks Let’s face it, we’re human, we’re bound to get tired from studying for a long time. Taking breaks enables our brains to digest the information we just learned in a pace that works for it. Breaks also help us focus on something other than studying, so that when we do get back to it, we’ll be ready to digest even more information.

7. Set realistic study goals You’re gonna memorize all 500 pages of your biology textbook in one day? Good luck with that. Some of you might be compulsive studiers, but this kind of habit isn’t very good for your brain or your physical health. Studies have shown that excess studying can lead to lower productivity, fatigue, and - you guessed it - burnout. In the end, this will result in lower academic performance, perhaps even in the long run. So instead of trying to study so much in one sitting or one day, break up your material into chunks.

8. Maintain your social life Wherever you lie on the introvert-extrovert spectrum, everyone needs social interaction once in a while. It keeps you sane and healthy. Go out with your friends, have a sleepover, or maybe even a study date.

9. Start the day right What we do in the morning can significantly affect our mood for the rest of the day. Sometimes we don’t even feel like getting up in the morning, or doing anything that day. One thing you should do is create a morning routine you enjoy to jumpstart your day. Here are 8 Morning Habits for Productivity.

10. Think positive When we’re feeling burnt out, it’s hard to not think negatively about everything. In reality, that just makes our condition worse. So think positively! Start small, like congratulating yourself for getting out of bed today, and then work your way up to bigger accomplishments, like finishing 2 chapters of your textbook.

11. Keep a stress diary This is kind of a new concept for me, but it’s really great. How it works is that each day, you would write down all the things that made you stressed and how they made you stressed. This will help you identify the things you’re doing that’s causing your burnout, e.g.

Too long study hours? take regular breaks

Too much time in the same place? cycle your study environment

Not eating properly? set aside time to eat healthy meals at least 2 times a day

Not doing the things you love? schedule in time for that, e.g. during your long breaks

Not getting enough human interaction? make a study group

Too much negative thinking? adopt a positive mindset (you can always start small)

Not getting enough sleep? fix your sleep schedule

And that’s all I have for you guys this time. Hope these tips will help you manage your stress and study burnout whenever you have them. And if you have any questions, don’t hesitate to drop an ask!

P.S. if any of you want to see the images in this post in better quality, click here (link to google drive)

little things to help you wake up in the morning

– from someone who is not a morning person

brush your teeth first thing in the morning. I find that the minty flavor makes me a bit more alert (gum also works- i chew it when I find myself falling asleep in class)

make ur bed- Really make it. What I mean by this is don’t just throw ur blankets over ur bed so that they cover it. Realign the blankets so that they’re centered (mine always try sliding off the bed to the right and the back) and make them all smooth and nice-looking. If u have lots of pillows, arrange them nicely, standing up. Aside from just making it so that u have to put a little more effort in to get back under ur cozy covers, I find that putting physical effort into making my bed helps wake me up cuz I’m like,, doing stuff that requires work.

wash ur face. Not only is ur face cleaner, but splashing water onto yourself is bound to make you more awake! It works especially well for me b/c my face routine takes a good 5-10 mins and i’m alternating between the warm water and the colder cleansers+moisturizers.

stretch! this is honestly The Most effective way for me to wake up in the morning. I usually stretch my arms above my head, then down to my feet, get in a few lunges, and downward dogs, and hold each of these poses for 10 seconds. It doesn’t need to be a half hour yoga routine; mine takes two minutes.

open blinds/curtains at night. why at night you ask? well, if you’re one of those lucky people that doesn’t have to wake up until after sunrise, then you have the luxury to let the sun wake you up! Having natural light wake you up is so much nicer than an alarm (tho u may still need an alarm) and it wakes you up better, too. I’ve found that even if I open the blinds right after I wake up, I’m still more groggy+tired than if I kept the blinds open over night to let the light in before/as I awoke.

other things:

for the love of sleep please put ur phone across the room or even out of the room when you go to bed. Also put it on do not disturb or airplane mode. even if having to actually get up and walk to your alarm doesn’t wake you up (it doesn’t for me), putting it across the room is better for when you’re going to sleep bc then you’re forcing yourself to set it down and leave it at a certain time, rather than being tempted by it being right by ur head on ur night stand.

If you have an iPhone, the alarm makes noise for like 20 mins before it goes silent. Do with this info what you will, but for me that means I set my alarm 20 minutes before I want to get up because I Know that even with the ugliest alarm I won’t get out of bed until the panic that i might go back to sleep after my alarm turns itself off kicks in.

anyway some of these tips are a bit different than some others I’ve seen so I hope they helped!

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amandadiamond

5 years ago

since my last masterpost on mind maps was successful i thought i’d make a masterpost about general studying! this way i get to share with you guys what i’ve found out over the years with my personal experience!

your study space

the space you choose to study is really important! it can be in your bedroom, another place in ur house, library, cafe, a park, etc

it should be somewhere u can focus + concentrate without distractions

have more than one place to pick from in case u ever need to change a little or can’t use one

lighting is really important. good natural lighting is always best; try to find a place where the light comes from your left if you’re a righty or from the right if you’re a lefty – you’ll thank me when ur writing and u can see everything perfectly

if ur in ur room, figure out whether having motivational quotes/pics on your walls help u or distract u – for me, i like to have a couple but not many, and mostly motivational quotes + sticky notes with the stuff i need to get done

keep it organised! u can use drawers to keep ur suplies so that they aren’t all laying around when ur studying if u don’t need them

lay out everything u need when ur about to start studying so that u don’t have to get up to get this or that all the time

study methods

it’s great to try out many different ones!

you’ll always have a couple u prefer but don’t be afraid to experiment

masterpost by @heystudy

masterpost by @etudiance

flashcards are awesome for memorizing + testing yourself! here are some tips for making them by @tbhstudying

here’s a great alternative for flashcards by @studyign!

mind maps are great for linking information + understanding + condensing. here’s a link to my masterpost!

rewriting notes is an awesome way to revise!

when u rewrite ur notes, u can color code them + add lil drawings + diagrams, make them more visual overall

great masterpost on visual/aesthetically pleasing notes by @areistotle

if they’re available, always try to find old exams and take them to practice! u can take them under exam conditions or not, whatever helps u the most

background music

first of all, u need to figure out whether u work better with or without background music, because it may end up distacting u

if u don’t want music but still need background noise, u can listen to white noise or ambient noise!

classical music is awesome; studies have shown that it benefits the brain, sleep patterns + stress levels

u can listen from playlists on 8tracks, spotify or youtube vids [i prefer 8tracks]

check out my #music tag for great playlists + masterposts!!

pomodoro method

you’ve probably heard of it all over the studyblr community and that’s because it’s awesome

here’s a link to the official site!

it’s great for helping u focus; i work better like this because i couldn’t study for an hour straight if my life depended on it, + i still get everything done!

however, don’t adapt yourself to the times it sets for u but the other way around – if you’re working and the 25 minutes are done but u still feel like u can continue, you’re motivated and focused, go on!

don’t know what to do in those breaks? here’s the list for u!

i use forest to time myself! it’s great cause it also keeps u from checking ur phone. focusnow is a free alternative for ios

general tips

start revising early, even if u know u can cram and get good results. i used to do the last thing and even though i got really good grades i was always super stressed the day before and it made studying suck even more

avoid checking social media while studying, even tumblr for “motivation”, because you’ll inevitably get sucked into it

form a study group or find a study buddy because they’ll help u focus, u can explain to each other when u don’t understand something, etc

know everything u need to get done and prioritize

make ur notes pretty only if u have the time + it helps u

if u don’t have the time to make ur notes pretty but are a visual learner, grab a highlighter and colour code them – e.g. green for terms, yellow for definitions, pink for dates/people

figure out whether u work best in the morning, afternoon or evening. try not to study at night unless necessary + get good rest bc it helps ur brain work better

+ masterposts

studyblr-ing 101

apps for ur life

how to mind map

i hope you found this masterpost helpful!! if u have any questions or request for a masterpost, send me a message!

sofi xx

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amandadiamond

6 years ago

Paolo Sebastian spring 2017 couture

33 notes View Post

amandadiamond

5 years ago

“The fear of getting hurt again has only led you to hurt yourself. Come out now. Come out while there’s still some living left to be done. This person who hurt you doesn’t deserve to still dictate your life decisions. Your discipline and dedication to structure is an illusion. You’re still powerless because you’re letting certain incidents define your life. If you really want to be in control again, you have to learn to let go again. It’s the only way.”

— Ryan O'Connell

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amandadiamond

6 years ago

1.Learn the most common words of your target language first. The 300 most frequently used words represent about 65% of the words of a language and the 2000 most common give you about 90%. So there’s no point in wasting your time learning more complicated words when you begin your language learning journey.

2.Use flash cards! They’re simple and effective. What’s not to love? I suggest making digital flashcards because they’re quicker to make and you’d be able to use them anywhere.

3.Practice often. Learning vocabulary means being able to say and write the word as well as recognize the word when you see or hear it. So even after you’ve learned words, seek out opportunities where you can apply them in a real life setting. This means chatting in your target language online through video chat or text message or in real life through a conversation club. You may even write journal entries in your target language.

4.Use spaced repetition. You retain information better when you learn it periodically. So rather than spending half an hour review your flashcards and then not touching them for a month, it’s better to review then in shorter intervals every day or every other day.

5.Read children’s books. Reading is another great way of learning words and recognizing them in a context. For beginners, children’s books in your target language are a great way to start. When you get better, start reading your favorite books or even the news in the language you’re learning.

612 notes View Post

amandadiamond

5 years ago

hi everyone! since the holidays are over for most of us, i thought i’d make an inspirational and motivational masterpost all about notes! upgrading your notes by changing the layout, adding doodles, banners, using sticky notes, changing your handwriting etc. motivates me personally to study!